Chronic pain is more than just a physical condition—it is a complex, multidimensional experience that affects the mind, body, and spirit. For those who live with it, the struggle goes beyond the discomfort; it impacts emotions, relationships, self-worth, and even the ability to engage with daily life.
Yet, despite the suffering it causes, chronic pain is often misunderstood. Conventional medicine tends to focus on symptom management—prescribing medications, surgeries, or physical therapy—while overlooking the deeper roots of pain, such as unresolved trauma, stress dysregulation, and emotional suppression.
However, by shifting our approach from mere pain management to holistic stress management, we can transform our relationship with pain and reclaim our power. This article explores:
- The link between chronic pain and trauma
- The role of stress in worsening pain
- Effective tools for relief that help cultivate resilience and healing.
If you or someone you love is struggling with chronic pain, this guide will help you explore new ways to regain control, reduce suffering, and step into a life of greater ease and empowerment.
Understanding the Connection: Chronic Pain and Trauma
The Science of Pain: Why It’s More Than Just Physical
Pain isn’t just about damaged tissues or inflamed nerves. It is deeply influenced by the brain, nervous system, emotions, and past experiences.
Chronic pain is defined as any pain—physical, mental, emotional, or spiritual—that is felt for 15 days out of thirty for three months or more. All these types of pain send the same signal to the brain: It hurts.
Research on neuroplasticity—the brain’s ability to change and rewire itself—shows that pain pathways become reinforced over time, making pain feel more intense and persistent. In other words, the longer pain lasts, the more deeply it can become wired into the brain, even if the original injury has healed.
But what causes the nervous system to get stuck in this pain loop? Often, the answer lies in stress and unresolved trauma.
Trauma and the Nervous System: How the Body Holds Pain
Many people with chronic pain have a history of trauma—whether from childhood experiences, accidents, surgeries, or prolonged stress. When trauma is unresolved, the nervous system stays on high alert, creating a state of hypervigilance, muscle tension, and inflammation.
For example:
- Survivors of abuse may develop chronic tension headaches or fibromyalgia.
- Those who have experienced severe stress or PTSD often report gut issues, back pain, or joint problems.
- People who have endured loss or grief may feel tightness in the chest or experience chronic fatigue.
Dr. Rachel Yehuda’s research on trauma and epigenetics further reveals that stress responses can be inherited across generations, meaning that some people are born with a heightened sensitivity to stress and pain.
In short, chronic pain is often a nervous system issue rather than just a physical one. This means that healing must go beyond medication—it requires restoring balance to the body and mind and the stress response itself.
Stress: The Hidden Amplifier of Chronic Pain
The Stress Response and Why Stress Makes Pain Worse
The stress response is a mechanism in the body that reacts to stress. When we are not under stress, the stress response is quiet. When we are under threat or perceive a threat, the stress response activates a series of physiological and psychological processes that allow us to meet the threat. Once the threat has been addressed, the stress response goes back into the “off” position.
When the body is under stress, it releases cortisol and adrenaline, two hormones that are meant to help in short bursts. But in chronic pain sufferers, these stress hormones remain elevated for long periods, leading to…
- Increased muscle tension, making pain worse.
- Heightened inflammation, which prolongs discomfort
- Disrupted sleep cycles, making it harder for the body to heal.
- Overactivation of pain signals in the brain, making minor aches feel unbearable.
Many pain sufferers fall into a vicious cycle: Pain causes stress, stress worsens pain, and the cycle continues. This reflects a stress response that is out of balance.
The key to breaking this cycle is learning how to regulate stress levels and create a sense of safety and calm within the nervous system, thereby balancing the stress response.
Holistic Tools for Pain Relief and Resilience
Because chronic pain changes the brain, to heal chronic pain, we need to use modalities that heal those changes. Healing from chronic pain requires a multi-faceted approach that supports the nervous system, releases stored trauma, and fosters resilience. Below are some powerful tools to help transform pain from a source of suffering into a gateway for personal growth and healing.
1. Ancestral Clearing: Releasing Inherited Trauma
Many pain sufferers unknowingly carry emotional burdens from past generations. Ancestral Clearing is a modality that helps release the effects of inherited trauma so that pain is not passed down further.
2. Breathwork: Resetting the Nervous System
Breathwork is a powerful and effective way to calm an overactive nervous system and release stuck emotions stored in the body.
Simple Breathwork Exercise for Pain Relief:
- Inhale deeply through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for eight seconds.
- Repeat for five to ten minutes, focusing on relaxing tense muscles.
This technique helps reduce pain perception, improve oxygen flow, and restore calm to the mind and body.
3. Somatic Movement: Releasing Trauma Through the Body
Chronic pain is often stored in the muscles and fascia. Somatic practices—such as yoga, Qigong, and gentle stretching—can help release tension and improve mobility.
Try This Simple Somatic Exercise:
- Lie down in a comfortable position.
- Slowly tense and relax each muscle group, starting from the feet and working up to the head.
- Notice any emotions or sensations that arise.
- Imagine exhaling stress and pain with each deep breath.
This helps restore safety to the body and signals to the nervous system that it is okay to let go of tension.
4. Gratitude and Mindfulness: Shifting from Pain to Power
Chronic pain often narrows our focus to what is wrong because it increases the frequency of negative thinking. Practicing gratitude and mindfulness helps rewire the brain to shift away from that negative thinking habit and tap into more inner resilience.
Daily Gratitude Practice:
- Each morning, write down three things you’re grateful for (even small things like a warm cup of tea or a moment of peace).
- When pain arises, do your best to accept its presence and try not to fight it.
- Practice self-compassion by speaking kindly to yourself (e.g., “I am strong. My body is healing. I am more than my pain.”).
Over time, this practice shifts the brain’s focus from suffering to resilience.
Stepping Into Healing and Power
Chronic pain is not just a medical condition—it is an invitation to listen deeply to the body, release old wounds, and develop a new relationship with stress and healing.
By integrating ancestral clearing, breathwork, movement, and gratitude, we can transform pain from a source of suffering into a path of empowerment.
Remember: Healing is possible. Relief is real. And you are not alone.
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Elizabeth is a Health Facilitator, Empowerment Coach, EFT/Tapping and Ancestral Clearing Practitioner, and Kundalini Yoga Teacher, helping people to step into the power of their own healing. She has turned her attention as a patient advocate and health facilitator in service to the alarmingly high population of people who suffer from stress, chronic pain, and the quest for a life free from suffering.
This is such an insightful and empowering article, Elizabeth! You beautifully highlight how chronic pain is more than just a physical struggle—it’s deeply connected to our emotions, nervous system, and past experiences. I love the holistic approach shared here, especially the emphasis on breathwork, somatic movement, and gratitude as powerful tools for healing. Shifting from pain management to nervous system regulation and resilience-building is a game-changer. Thank you for shedding light on this important topic and offering hope to those navigating chronic pain!